In the 31 days ending Oct 31, 2008:
running hills (trails, course setting) 1:15:00 [2] ** 4.0 mi (18:45 / mi) +180m 16:27 / mi spiked:5/5c
biking intervals (double commute) 40:00 [3] 6.0 mi (6:40 / mi) +220m 5:59 / mi
walking hills 1:00:00 [1] 3.0 mi (20:00 / mi) +110m 17:57 / mi
running intervals (w/poles uphill) 50:00 [4] 4.5 mi (11:07 / mi) +180m 9:53 / mi
strength (loading lumber) 20:00 [1]
running warm up/down 24:00 [2] 2.2 mi (10:54 / mi) +5m 10:50 / mi
rollerskiing tempo 45:00 [3] 8.5 mi (5:18 / mi) +150m 5:01 / mi
running race (moosilauke time trial) 45:33 [5] 3.3 mi (13:48 / mi) +800m 7:52 / mi
running warm up/down 1:40:00 [2] 4.5 mi (22:13 / mi) +100m 20:47 / mi
running warm up/down (carrying roadside finds) 55:00 [2] 3.5 mi (15:43 / mi) +30m 15:18 / mi
rollerskiing tempo 1:10:00 [3] 12.5 mi (5:36 / mi) +150m 5:24 / mi
mtn. biking hills (road and Trail) 1:00:00 [3] 8.0 mi (7:30 / mi) +200m 6:58 / mi
walking hills (commute and trailwork) 1:45:00 [1] 3.2 mi (32:49 / mi) +160m 28:24 / mi (rest day)
running hills (w/ poles + pack) 55:00 [2] 5.0 mi (11:00 / mi) +120m 10:14 / mi
rollerskiing intervals 28:00 [3] 3.0 mi (9:20 / mi) +30m 9:03 / mi
strength (1leg squats) 15:00 [2]
running hills (w/poles Post rd. reps.) 15:00 [4] 2.0 mi (7:30 / mi) +230m 5:32 / mi
running warm up/down (w/ poles) 40:00 [2] 3.3 mi (12:07 / mi) +30m 11:47 / mi
strength (weight room) 40:00 [3]
walking warm up/down (commute w/Kes) 35:00 [1] 1.0 mi (35:00 / mi) +110m 26:05 / mi (rest day)
running long (trails) 1:00:00 [2] 5.0 mi (12:00 / mi) +110m 11:14 / mi
rollerskiing long (back from Hardwick) 1:10:00 [2] 12.0 mi (5:50 / mi) +40m 5:46 / mi
biking warm up/down (milkrun paved) 40:00 [2] 7.0 mi (5:43 / mi) +25m 5:39 / mi
running hills (Mt Elmore) 1:45:00 [4] 6.0 mi (17:30 / mi) +450m 14:12 / mi
strength (logs + shovelling) 1:00:00 [2]
rollerskiing tempo 50:00 [2] 9.0 mi (5:33 / mi) +150m 5:17 / mi
running intervals (1/2 w/ poles) 45:00 [3] 4.0 mi (11:15 / mi) +180m 9:52 / mi
strength (weight room + shoveling) 2:00:00 [2]
running tempo (1/2 w/ poles) 35:00 [3] 3.0 mi (11:40 / mi) +110m 10:28 / mi
rollerblading intervals 35:00 [4] 5.0 mi (7:00 / mi) +145m 6:25 / mi
biking hills (commute to get laundry) 20:00 [2] 3.0 mi (6:40 / mi) +110m 5:59 / mi
canoeing intervals (slalom sprints) 15:00 [3] 0.25 mi (1:00:03 / mi)
rollerskiing tempo 55:00 [3] 9.0 mi (6:07 / mi) +150m 5:49 / mi
strength (moving logs) 40:00 [3]
running tempo (starts and stops) 20:00 [2] 1.0 mi (20:00 / mi)
running hills (up Mt Belvidere) 45:00 [5] 2.8 mi (16:04 / mi) +600m 9:39 / mi
walking warm up/down (Mt Belvidere w/family) 2:30:00 [1] 5.6 mi (26:47 / mi) +300m 22:58 / mi
strength (shovelling) 1:00:00 [2]
foot-O race (Shelburne Farms) 42:00 [5] *** 5.0 mi (8:24 / mi) +30m 8:15 / mi spiked:8/9c
rollerskiing warm up/down 50:00 [2] 7.0 mi (7:09 / mi) +30m 7:03 / mi
running tempo (part w/ poles) 35:00 [3] 3.5 mi (10:00 / mi) +30m 9:44 / mi
biking hills (commute) 20:00 [2] 3.0 mi (6:40 / mi) +110m 5:59 / mi
walking hills (commute) 1:00:00 [1] 3.0 mi (20:00 / mi) +110m 17:57 / mi (rest day)
running tempo (trails) 25:00 [2] 2.0 mi (12:30 / mi) +30m 11:57 / mi
biking hills (MTB on roads) 50:00 [3] 5.0 mi (10:00 / mi) +260m 8:37 / mi
rollerblading hills (w/ poles) 1:10:00 [3] 12.5 mi (5:36 / mi) +150m 5:24 / mi
running warm up/down (w/poles) 45:00 [2] 3.8 mi (11:50 / mi) +5m 11:48 / mi
running intervals (bounding w/ poles) 15:00 [4] 1.5 mi (10:00 / mi) +190m 7:11 / mi
rollerblading warm up/down (commute) 10:00 [2] 1.0 mi (10:00 / mi) +40m 8:54 / mi
rollerblading intervals 40:00 [4] 6.0 mi (6:40 / mi) +150m 6:11 / mi
biking long (road- to and from hardwic) 2:00:00 [3] 25.0 mi (4:48 / mi) +260m 4:39 / mi
strength (X-cut saw + moving logs) 1:20:00 [2]
biking hills 25:00 [2] 4.5 mi (5:33 / mi) +115m 5:09 / mi
rollerskiing intervals 1:15:00 [3] 10.0 mi (7:30 / mi) +100m 7:16 / mi
running long 1:05:00 [2] 6.0 mi (10:50 / mi) +220m 9:44 / mi
strength (lift and carry logs) 50:00 [3] 0.3 mi (2:46:36 / mi) +20m 2:18:01 / mi
running warm up/down (wylie hill) 55:00 [2] 5.0 mi (11:00 / mi) +100m 10:21 / mi
biking hills 1:00:00 [2] 8.5 mi (7:04 / mi) +330m 6:18 / mi
running warm up/down (1/2 with poles) 40:00 [2] 3.5 mi (11:26 / mi) +115m 10:22 / mi
strength 35:00 [3]
rollerskiing tempo 1:05:00 [3] 12.5 mi (5:12 / mi) +160m 5:00 / mi
running hills (commute) 15:00 [2] 1.5 mi (10:00 / mi) +110m 8:09 / mi
strength (weightroom) 25:00 [2]
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